Happy Friday Tribe! Just over a week away from opening day. I’m OVER. THE. MOON. excited about working with everyone. The studio is done. The studio is lonely. The studio needs all of you fabulous ladies to make it happy!
As you may know the past weeks have been full of member recruitment and marketing. When I meet with clients I always ask if they’ve embarked on a fitness journey in the past. I like to find out what has and hasn’t worked for them. Besides crazy fad diets, (I’ve tried them all) here are some of the worst fitness/nutrition myths and methods I’ve encountered.
Myth-Lifting weights will make me bulky, masculine, etc.
Truth- The exact opposite. Lifting weights will build muscle which aids in burning fat and getting the ever so desired tone body. There is zero chance that strength training will make you lose your feminine physique. In fact, it will enhance it.
Myth-I need supplements to obtain a fit, tone, and healthy body
Truth-Most people wanting become more healthy need zero supplementation. What they DO need is to gradually reform their diet to include a balance of protein, vegetables, fruit and carbohydrates. **NOTE this is not meant to discourage/frown upon nutritional supplements prescribed by a licensed MD. These are absolutely imperative if prescribed by your doctor**
Myth-All carbs are bad and need to be avoided.
Truth. Wrong Wrong WRONG!!! Carbohydrates are an essential part of your daily caloric intake. Focus on healthy carbohydrates and eat processed foods sparingly. Carbs are the fuel that runs your body and give your energy. Carbs are absolutely necessary for long term fitness. There is a huge difference how your body processes and uses carbs from white bread vs a sweet potato. I’ve had people tell me they don’t eat fruit because of the carbs. Trust me when I say that’s not healthy!
Myth-You can’t indulge your sweet tooth or eat the “bad” foods you love while trying to lose weight.
Truth. You WILL indulge your sweet tooth while trying to lose weight!!! Life happens. It’s nearly impossible to remove the foods that you love from your diet. The key is planning and moderation. I must have pizza and Coke every now and then. The key is to incorporate these meals into your plan so they don’t throw you off track. If you don’t plan for this your journey will be unsustainable and you’ll feel horrible about yourself. Also, lets stop considering certain foods “bad.” Sometimes the mental and metabolic boost from your so called “bad” meal can actually boost your weight loss. **As long as you’re eating healthy foods at least 80% of the time** This is where moderation plays a huge role.
Myth- If I want to lose weight, I need to focus solely on cardio
Truth-Next time you go to a big gym look at the people on the ellipticals and treadmills. Then look at the people strength training. Notice anything different? You’ll find the healthier people are on the strength side. Cardiovascular and strength training are equally important. In fact, you’ll see results faster when you incorporate them together. (And when I say strength training, I’m not talking about the guys lifting ridiculous amounts of weight)
Myth-I can lose weight quickly doing (insert fad diet here)
Truth-Maybe you can. Most likely any weight you lose will come back plus more when you stop. (and you WILL stop because fad diets are not sustainable) Weight that comes off quickly can come back quickly. Weight that is lost gradually through healthy eating and exercise will tend to stay off. Do yourself a favor. Don’t try a fad diet. If you do, ask your doctor first. I’ve had some people actually think they were living a healthy lifestyle eating only bacon, eggs, red meat and cheese. There’s a reason why Fit Girl Fitness promotes gradual lifestyle changes vs diets. Diets don’t work.
Myth-I can eat what I want because I exercise.
Truth-You can’t out-exercise a bad diet. Nutritional balance and moderation is more important than exercise for weight loss!
Myth-The scale is the best way to measure progress at the gym
Truth-The best way to measure your progress is to understand your body fat percentage. It’s not uncommon for beginner to actually gain some weight when they start strength training. This is due to rapidly growing muscle in the early stages. This is a good thing. You will be skinnier and more toned. Don’t let the scale be the only measure of your progress. Get a good idea of your body fat percentage and you’ll have a much better way of assessing the results of your hard work!
Whew. I’m glad I got that off my chest. The fact is that most people want to live a healthier lifestyle, but don’t know where to start. It’s actually pretty simple if you have a plan. If you need help getting your plan together please contact me! www.fitgirlfit.com
As always ladies, let’s focus on being a Fit, Fierce & Fabulous Fit Girl!